Cranberry Chicken Salad Pita

Ingredients: 

4 oz. cooked chicken breast, chopped
2 T. dried cranberries or dried cherries
2 T. chopped celery
1 T. low-fat mayonnaise
dash of celery salt
dash of poultry seasoning
1 (4 oz.) whole wheat pita (halved) or 2 (2 oz.) pita bread
1 pickle or cucumber, sliced thin
2 Roma tomatoes, sliced thin
2 tsp. nonfat red wine vinegar dressing 

Instructions:

Mix first six ingredients together and chill. Stuff each Pita with half of chicken mixture, half of pickle or cucumber slices, and Roma tomato slices.

Serves: 2
Serving Size: ½ recipe, 1 stuffed pita 
Nutrition Facts (per serving)
Calories       317
Fat (g)     5
Saturated Fat (g)     1
Cholesterol (mg)     50
Sodium (mg)     600
Carbohydrate (g)     45
Fiber (g)     6
Protein (g)     24
Calcium (mg)     12

Corned Beef and Cabbage

In celebration of St. Patrick's Day, here is a tasty recipe courtesy of Cookinglight.com

Yield: 8 servings 

(serving size: 3 ounces beef, about 1 1/2 cups cabbage, and about 1 1/3 cups potatoes)

Ingredients:

    * 1  (4-pound) cured corned beef brisket, trimmed
    * 16  cups  water
    * 2  cups  chopped onion
    * 1  cup  chopped celery
    * 1  cup  chopped carrot
    * 1 1/2  teaspoons  pickling spice
    * 3  garlic cloves, peeled
    * Cooking spray
    * 1  tablespoon  caraway seeds
    * 1  (2 1/2-pound) head green cabbage, cored and cut into 1-inch strips
    * 4  pounds  small red potatoes, quartered
    * 2  tablespoons  chopped fresh parsley
    * 2  teaspoons  butter
    * 2  teaspoons  grated lemon rind
    * 2  teaspoons  fresh lemon juice
    * 1/8  teaspoon  black pepper
    * 1/2  cup  dry breadcrumbs
    * 1  (5-ounce) jar prepared horseradish, drained and squeezed dry
    * 3  tablespoons  Dijon mustard

Preparation:

Place brisket in a large stockpot; add water and next 5 ingredients (water through garlic). 

Bring to a boil. Cover, reduce heat, and simmer 3 hours. 

Remove brisket from pot.

Place brisket on the rack of a broiler pan or roasting pan coated with cooking spray; place rack in pan. Strain cooking liquid through a colander into 2 large bowls; discard solids. Return liquid to pot. Add caraway seeds and cabbage; bring to a boil. Reduce heat; simmer 20 minutes. Drain.

While cabbage is cooking, place potatoes in a large Dutch oven. Cover with water. Bring to a boil; cook 20 minutes or until tender. Drain. Return potatoes to pan. Stir in parsley, butter, rind, juice, and pepper; toss to coat.

Preheat broiler.

Combine breadcrumbs and horseradish. Spread mustard over one side of brisket. Press breadcrumb mixture onto mustard. Broil 3 minutes or until lightly browned. Serve brisket with cabbage and potatoes.

Nutritional Information:

Calories:              321 (41% from fat)
Fat:                     14.5g (sat 4.6g,mono 6.5g,poly 0.8g)
Protein:                22.8g
Carbohydrate:      27.6g
Fiber:                  10g
Cholesterol:         86mg
Iron:                    4.3mg
Sodium:              927mg
Calcium:             11mg

Banana Honeymoon

1 serving of Chocolate Shakeology

    * ½ medium banana
    * 1 Tbsp. peanut butter
    * 1 Tbsp. honey
    * 1 cup water
 

Add 1 serving of Chocolate Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.

You've got the choices: Fresh or frozen fruit. Regular, skim (nonfat), almond, or rice milk (the more milk you add, the creamier). And almond butter instead of peanut butter—use whichever you like better. Enjoy!*   
 

Calories:    361
Protein:    22 g
Carbs:    50 g
Fat:    9 g
Saturated Fat:    2 g
Calories from Fat:    80

Chocolate Bananas Foster

1 serving of Chocolate Shakeology

    * 1 medium banana
    * ½ tsp. cinnamon
    * ½ tsp. rum extract
    * 1 cup skim (nonfat) milk

add 1 serving of Chocolate Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.

You've got the choices: Fresh or frozen fruit. Regular, skim (nonfat), almond, or rice milk (the more milk you add, the creamier). And almond butter instead of peanut butter—use whichever you like better. Enjoy!*  

 
Calories:    336
Protein:    26 g
Carbs:    57 g
Fat:    1 g
Saturated Fat:    < 1 g
Calories from Fat:    10

Berry Extreme

1 serving of Greenberry Shakeology

    * ½ cup blackberries
    * ½ cup raspberries
    * ¼ cup blueberries
    * ½ cup unsweetened cranberry juice
    * ½ cup water

Add 1 serving of Greenberry Shakeology and ice to taste (add more ice for a thicker shake) to the ingredients listed. Mix in blender until creamy.

You've got the choices: Fresh or frozen fruit. Regular, skim (nonfat), almond, or rice milk (the more milk you add, the creamier). Enjoy!*

*Keep in mind that substitutions will affect nutrition values listed.
  
Calories:    302
Protein:    18 g
Carbs:    59 g
Fat:    0.5 g
Saturated Fat:    < 1 g
Calories from Fat:    3

Whole-Grain Raspberry French Toast

recipe from eatbetteramerica.com


Prep Time: 20 min
Start to Finish: 20 min
makes: 2 servings

TIP:
Raspberries provide vitamins and minerals to foods they adorn.

They make a nice red color splash in fruit salads, baked goods and party punch.

Topping
3    tablespoons Cascadian Farm® organic raspberry fruit spread
1    cup Cascadian Farm® frozen organic raspberries
1    tablespoon finely chopped crystallized ginger or 1/4 teaspoon 

      ground ginger

French Toast

1/2 c  fat-free egg product or 2 eggs
1/4 c  fat-free (skim) milk
2 tsp  sugar
1 tsp  vanilla
1/4 tsp ground cinnamon
3 slices white whole-grain bread, each cut in half diagonally

1.    In small saucepan, heat fruit spread and raspberries over low heat until warm, stirring occasionally. Remove from heat. Stir in ginger.
2.    In shallow bowl, beat egg product, milk, sugar, vanilla and cinnamon with wire whisk until blended.
3.    Spray griddle or 10-inch skillet with cooking spray; heat griddle to 375°F or heat skillet over medium heat. Dip each slice of bread into egg mixture, turning to coat both sides; let stand in egg mixture to soak 30 to 60 seconds. Place on griddle; cook 4 to 6 minutes, turning once, until golden brown on both sides. Top each serving with fruit spread mixture.

High Altitude (3500-6500 ft): No change.

Nutritional Information
1 Serving: Calories 350 (Calories from Fat 25); Total Fat 3g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 360mg; Total Carbohydrate 65g (Dietary Fiber 14g, Sugars 31g); Protein 14g

 

Percent Daily Value*: Vitamin A 8%; Vitamin C 30%; Calcium 15%; Iron 20% Exchanges: 2 Starch; 2 1/2 Other Carbohydrate; 0 Vegetable; 1 Very Lean Meat Carbohydrate Choices: 4
*Percent Daily Values are based on a 2,000 calorie diet.

Savory Baked Chicken & Potato Dinner

 from eatbetteramerica.com

Prep Time:15 min
Start to Finish: 50 min
makes: 2 servings

TIP: Savory Baked Pork and Potato Dinner:

Substitute 2 boneless pork chops, 1/2 inch thick (about 1/2 pound) for the chicken.

Bisquick Heart Smart® mix creates a crispy coating for oven-baked chicken that's cooked with pretty peppers and potatoes.

 

2        tablespoons grated Parmesan cheese
1/2     teaspoon paprika
3        tablespoons water
2        tablespoons Dijon mustard
1/2     lb small red potatoes, cut into 1/2-inch cubes (1 1/2 cups)
1/2     medium bell pepper, cut into bite-size strips (1/2 cup)
1/2     medium onion, cut into 16 wedges (1 cup)

Cooking spray
2     boneless skinless chicken breasts (about 1/2 lb)
3     tablespoons Bisquick Heart Smart® mix

1.     Heat oven to 400°F. Spray 13×9-inch pan with cooking spray. In small bowl, mix Parmesan cheese and paprika; set aside. In medium bowl, mix water and 1 tablespoon of the mustard. Stir potatoes, bell pepper and onion into mustard mixture. Spoon vegetable mixture in single layer onto half of the pan. Spray cooking spray over top; sprinkle with half of the cheese mixture. Bake 15 minutes.
2.     Meanwhile, brush chicken breasts with remaining 1 tablespoon mustard; coat with Bisquick mix. Add chicken to pan. Spray chicken with cooking spray; sprinkle with remaining cheese mixture.
3.    Bake 15 to 18 minutes longer or until potatoes are tender and juice of chicken is clear when center of thickest part is cut (170°F).


High Altitude (3500-6500 ft): Heat oven to 425°F.

 

Nutritional Information
1 Serving: Calories 330 (Calories from Fat 80);
Total Fat 8g (Saturated Fat 2 1/2g, Trans Fat 0g);
Cholesterol 75mg; Sodium 660mg;
Total Carbohydrate 33g (Dietary Fiber 4g, Sugars 4g);
Protein 31g
Percent Daily Value*: Vitamin A 10%; Vitamin C 35%;
Calcium 15%; Iron 20%
Exchanges: 1 1/2 Starch; 1/2 Other Carbohydrate; 0 Vegetable;
4 Very Lean Meat; 1 Fat; Carbohydrate Choices: 2

*Percent Daily Values are based on a 2,000 calorie diet.

Zesty Chicken with Brown Rice

recipe courtesy of team beachbody
Makes 4 servings.

Preparation Time: 15 minutes

Cooking Time: 45 minutes 

    * 2 cups brown rice
    * 4 cups water
    * 4 skinless, boneless chicken breast halves, cut into 1-inch strips
    * 1 can diced tomatoes, low-sodium
    * 1 cup chili sauce, low-sodium
    * 1-1/2 cups green pepper, chopped
    * 1-1/2 cups cups celery, chopped
    * 1/4 cup onion, chopped
    * 2 cloves garlic, minced
    * 1 Tbsp. fresh basil, chopped (or 1 tsp. dried)
    * 1 Tbsp. fresh parsley, chopped (or 1 tsp. dried)
    * 1/4 tsp. crushed red pepper
    * 3/4 tsp. salt
    * 3 Tbsp. olive oil

Heat 2 Tbsp. of olive oil in a large pot on medium heat. Add rice and stir until it starts to crackle (about 2 minutes). Add water and 1/2 tsp. of salt. Cover pot and bring to a boil, then reduce heat and allow to cook for about 30 minutes, until rice is soft. In a deep skillet, add 1 Tbsp. of olive oil and preheat over high heat. Cook chicken in skillet until no longer pink (about 4 minutes). Reduce heat and add all other ingredients. Bring to a boil, then reduce to a simmer and cover for 10 minutes. Serve over the cooked brown rice.

Nutritional Information: (per serving)
Calories: 310
Protein: 31 g
Fiber: 5 g
Carbs: 43 g
Fat Total: 6 g
Saturated Fat: 1 g